Monday, March 5, 2018

Tips: How I Lost 15 Kilos in One Year

I started working out about 5 years ago. I had no idea where the road would take me. All I knew was I had to change myself for the better. So, from there, my lifestyle started to change too.

If you think I’ve never experienced body humiliation, then you’re wrong. In fact, it has been a long battle for me since I was a kid. The road was hard and brutal. There were times when I had to go through emotional bullies – other kids would be laughing at my body and called me by harsh names. Because the emotion I felt during that time was too hard to face, I decided to repress it.

But that was in the past.

As much as the story sounds interesting to tell, that is not what this post is about. If I decide to share the story to you, what I will only get is empathy and that is not my goal today. The aim of this post is to motivate you and share some of the things I’ve learned through experience that you can take and apply it in your life. In this post, you will learn about the type of food and exercises that I did to lose about 15 kilos in one year and a half.


I was an undergraduate student when I was a gym junkie. The thing about studying in Australia is it was more relaxing compared to studying in Malaysia because the amount of subjects I had to take per semester was merely four. So, obviously, time was not a problem for me to spend at the gym.

Every day I would wake up as early as 5.00 am in the morning or earlier (depending on the season) to pray. This is essential to help me in my spiritual building. After the ritual, I would start my morning with a 30-minute running session (or sometimes an hour) and a half an hour body toning and strength session. The last part is important because it will help you burn more calories even when you are sleeping. Give yourself about 15 minutes break before allowing any water intake in your body because when you workout, your body produces heat and it’s best to let your body temperature cool down first before drinking water.

About 15 to 20 minutes later, then I would start my breakfast with a cup of hot green tea. This is because green tea is a natural remedy to increase our body metabolism and I needed that to accelerate fat burning in my body. For energy, I would either have muesli with almond milk, wholegrain bread with peanut butter spread or just a banana. Another tips from me is, after working out, you will definitely feel hungry. So, to satisfy your hunger, it’s best to have any meal that contains fibre because it will help to promote the movement of material through your digestive system.


My biggest secret is in this section! It is true, to get the best result, you will only need to invest 30 percents of your effort at the gym. The rest of it depends on how you control your diet – the amount and the type of food you take into your mouth.

When I was in Australia, it was easy to watch the calories intake per day because it wasn’t easy to find halal food everywhere so most of the time I would cook for myself. The rule is more green and no oil on the plate!

For lunch, I would cook myself a bowl of spinach soup with tomatoes (good for the skin), a handful of brown rice, and oven-baked chicken breast. I couldn’t recall the overall calories for this meal but it’s enough to satisfy your hunger and has enough nutrients.


The thing about me is I don’t like the idea of one day cheat day. Because I would binge eating everything that I’ve been craving for on that day and it’s impossible to satisfy all your cravings in one day!

Instead of doing that, I would listen to what my body wants. If it’s necessary to take or I haven’t had it in a long time, then I would allow my body to take it. By doing so, I won’t have to crave so much to a point where it will affect my eating emotion. But this is my opinion and I did it based on my understanding about my body. You will have to understand your body first to choose which routine suits you.


Back then, I didn’t know that what I was doing was called ‘Intermittent Fasting’. I rarely had dinner or any meals at night. The time I would spend on eating would be from morning as early as breakfast time until 6.00 pm. This means I only eat during the day and if I suddenly crave for something, I would eat a banana or almonds.

And again, please understand your body first and learn more about this dieting pattern before applying it in your life.

So that is all about my diet and workout routines. The result was I went from 70 kilos to 55 kilos between 2013 and 2014. It was amazing to see the impact it gave to my emotion and life! I will share more tips, the story of my setbacks and how I encountered it, and also my current workout routine soon. Insha’Allah.

Lastly, I hope that you have gained something beneficial in this post and that I hope it will be the beginning of you towards achieving your weight goal. Remember that the small steps you take today will lead you towards your goal. Follow me on my social media or simply subscribe to my blog to be the first one to read my latest post.